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07-21-2013, 05:18 AM
#1001
Squats
245x6x4
Sumo
235x3x8
Leg raise
Calves
Hams
Quads
Low back
12 mins cardio
Backload: 25g dextrose + 75g mediterranean cuisine + 100 g sandwiches + 75g rice + 25g milkshake
Last edited by simonsky; 07-21-2013 at 05:37 AM.
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07-22-2013, 03:33 AM
#1002
Pause bench
200x3x2
Csr 70x10x3
Pulldowns 100x8x3
Cable rows
Cgbp 135x10x3
Rear delts 10x20x3
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07-24-2013, 12:08 AM
#1003
200 g carbs last night
Ohp
125x5x2
Incline
125x8x2
Underhand pulldowns 120x15x3
Front raise 30x15x2
Shrugs 145x8x3x3 grips
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07-25-2013, 12:59 AM
#1004
moved my bench session
dead bench
165x5x1 ~10secs rest
curls 40x15x3
vbar pulldowns 120x10x3
curls 20x50
pushdowns 50x50
facepulls 30x75
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07-26-2013, 02:59 AM
#1005
300g carbs last night
25lb deads
295x6x4
High bar skwats
205x10x4
Gm's 115x10x4
Abs
Leg curls
Leg ext
Elliptical HIIT 10Mins.
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07-28-2013, 06:06 AM
#1006
pause squats
255x6
conv deads
245x3x3
abs
calves
low back
hams quads
backload: free for all
*ended up with a lame and possibly overestimated 400g
Last edited by simonsky; 07-28-2013 at 06:37 AM.
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07-29-2013, 03:58 AM
#1007
Pause bench
205x3x2
Feet up bench
165x5x2
Csr
Iso cable row
Cable row
Preacher curls
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07-31-2013, 06:15 AM
#1008
200g carbs last night
ohp
130x5
125x5
incline
130x8x2
underhand pulldowsn 120x15x3
front raise barx15x3
rear delts 5x15x3
front raise 5x50
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08-01-2013, 07:50 AM
#1009
Paw squats
265x6
225x6x3
Conv deads
245x3x8
Abs
Calves
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08-01-2013, 09:55 PM
#1010
~400g carbs last night
15 mins HIIT
Dead bench
175x1x2
185
195
205
215
220
225 nice
Vbar pulldowns 135x10x3
Pushdowns 100x15x3
Shrugs 135x20x3
Pushdowns 50x50
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